If you want to run faster, longer, and injury-free, strength training isn’t optional—it’s essential. Resistance training improves efficiency, reduces injury risk, and enhances overall athletic performance. Strength training also promotes mental toughness, which is essential for both running and lifting. When you challenge your body in the gym, you build resilience that carries over into your running performance. Overcoming the physical challenge of lifting weights helps you develop the mental discipline to push through tough runs, especially when facing fatigue or discomfort during long-distance events. That said, you don’t need to spend hours in the gym every day to reap the benefits.

In fact, our Runnig Strong app provides evidence-based workouts straight to your phone! The app features two to three strength training sessions each week and has been proven to significantly enhance running performance!

Key Exercises to Focus On:

• Squats & Deadlifts → Build lower-body strength and power.
• Lunges & Step-ups → Improve single-leg stability and coordination.
• Glute Bridges & Hip Thrusts → Strengthen glutes to prevent knee and hip injuries.
• Banded Hip and Glute Work → To better use our glutes and to protect your back 
• Planks & Core Work → Improve posture and running efficiency.
• Plyometrics (Box Jumps, Bounding) → Boost explosive power and stride mechanics.
• Upper Body Stregth→ Improve full body function and arm swing efficiency 

Tips for Balancing Running & Strength Training:

• Strength train on non-running days or after easy runs to avoid interfering with key running sessions.
• Focus on moderate to heavy loads with proper recovery between sets instead of excessive volume. Your resistance training should NOT be cardio training. 
• Avoid high-rep endurance lifting—stick to lower reps (4-10) with good form and control.
• Separate your running and lifting sessions by at least 6 hours, with 24 hours being ideal, 

If you’ve been hesitant to add weights to your routine, take this as your sign to start. Join our Running Strong Club for runners to see what a difference it can make!